Comparing Nutrients in 14 ounces Blanched Almonds VS Boiled White Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled White Beans with Salt	27%	2%	71%

Macro Nutrients

	Blanched Almonds	Boiled White Beans with Salt	Recommended Dietary Allowance
Energy	80.7% 2342kcal	19% 552kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	76.6% 100g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	1.86% 1.35g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	66% 25g	38g per day for Men 19-50 years
Protein	152% 85g	69% 38.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled White Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	80.4% 321μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled White Beans with Salt	Recommended Dietary Allowance
Calcium	94% 937mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	127% 1.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	163% 13mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	110% 2.52mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	0.48% 18g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Boiled White Beans with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Boiled White Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Boiled White Beans with Salt:

• 14 ounces of Blanched Almonds have 1.6 times more Vitamin B1, 15.5 times more Vitamin B2, 25 times more Vitamin B3, 1.4 times more Vitamin B5, 1.2 times more Vitamin B6 and 25.3 times more Vitamin E than Boiled White Beans with Salt.
• While 14 oz of Boiled White Beans with Salt contain 1.7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• 14 ounces of Boiled White Beans with Salt have insufficient amounts of Vitamin B3
• Both Blanched Almonds as well as Boiled White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Boiled White Beans with Salt:

• 14 ounces of Blanched Almonds have 2.6 times more Calcium, 3.6 times more Copper, 4.3 times more Magnesium, 2.9 times more Manganese, 4.3 times more Phosphorus, 2.5 times more Selenium and 2.2 times more Zinc than Boiled White Beans with Salt.
• While 14 oz of Boiled White Beans with Salt contain 12.7 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Boiled White Beans with Salt contain similar levels of Iron and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 4.2 times more Energy, 150.1 times more Fat, 43.4 times more Saturated Fat, 149 times more Omega 6, 13.6 times more Sugars, 1.6 times more Fiber and 2.2 times more Protein than Boiled White Beans with Salt.
• While 14 oz of Boiled White Beans with Salt contain 17.3 times more Omega 3 and 1.3 times more Carbohydrate than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3
• 14 ounces of Boiled White Beans with Salt provide inadequate amounts of Omega 6